Are you looking to cut off those extra pounds that you have gained over the years? If it is an ‘Yes’ then research a bit before adopting any diet plan. Learning new steps to lose weight fast based on science will ensure that you are doing things in the right manner and therefore, you will surely get significant results in a small span of time.
Don’t binge, don’t starve, eat right and do exercise, you will be there.
Many people jump into some common diet plans available out there, but after few days, they are seriously disappointed with the results they see. If you don’t want to be one of them and want to get good results, you need to choose a path for weight loss which is backed by scientifically proven results.
Steps To Lose Weight Fast Scientifically
Let’s check out a few steps to lose weight fast backed by scientific methods. With these steps, you will surely be able to achieve your goals.
1. Cut Back On Starch And Sugar
This is the first and the most important step you must take to lose weight. You should cut back on your intake of sugar and starch in your food because these are the things that increase the production of insulin in the body the most.
Insulin is the main component that stimulates the fat storing hormone in the body. When such foods are avoided, insulin gets released and burns out the fat that is stored instead of the carbs.
It is not surprising to lose up to 10 pounds in the first week of following a sugar and starch free diet.
2. Eat Foods Rich In Protein
The next step to lose fat weight is to increase your protein intake. Eating more and more food items rich in protein helps to grow lean muscles while providing metabolic benefits to your body that help in losing weight.
It has been established and proved by the American Journal of Clinical Nutrition. Researchers placed two group diets and compared the results of a higher carb diet and a higher protein diet. The higher protein group was found to possess a greater ability to lose fat than the high carb diet group, despite the fact that both the groups were taking the same level of calories.
Protein rich food can control the blood sugar level better than carbohydrate rich food. This will also help to reduce your hunger and thereby, make it easy for you to maintain a balanced calorie diet.
Moreover, foods rich in protein take more time to digest than carbohydrate rich foods.
Let’s have a look at some protein rich foods:
- Fish and sea food;
Low carb vegetables:
If you want to burn fat without much effort, a higher protein rich diet is the way to go.
3. Opt For High-Intensity Strength Training
The next important step you need to follow is to add high-power exercises to your daily routine. When researchers compared between two types of exercise – high intensity training and moderate intensity training, they observed that high intensity training yields better results than the latter.
This is a powerful exercise because it not only helps to burn your fat while performing this particular exercise but also continue to burn fat when you sleep.
If you are asked to choose between strength exercise and cardio exercise, always choose high-intensity strength exercise over the other. This exercise will help you build lean muscles and become stronger.
4. Sleep More
It is a scientifically proven fact that if you want optimal weight loss then sleeping can give you a better result. It may sound a bit odd but your sleep quality directly influences the speed of your weight loss programme.
Those who don’t sleep enough at night are more likely to experience higher insulin resistance which means your body is more prone to storing fat.
By sleeping properly, you can develop a positive mood that can ultimately increase your capability to withstand the stress that comes in the way of dieting.
After all, fat loss is very much related to science and when you include a scientifically proven plan into your diet, you will, no doubt, experience a significant improvement in the quality of the result.
Avoid Fad Diets
Signs to identify a weight loss program which is more a fad:
- Diet that excludes protein food items.
- Focuses more on a supplement or proprietary product.
- Claims to provide super quick results.
- Proofs are completely based on client’s testimonials which are too good to be true.
Stay Away From Scam Diets
How to spot a scam weight loss programme?
- Overly promoted.
- Too much expensive.
- Required to purchase only proprietary products which are of no use.
- Provides relevant proofs with only before and after pictures.
How to identify science based weight loss programmes?
- Diet plan that includes both exercise and eating guidelines.
- Eating guidelines that focus on unprocessed food items such as fruits, vegetables, and whole grains.
- Exercise plan that includes aerobics, stretching and, of course, resistance training.
- Focus more on health training rather than quick weight loss.
- Have proven results published in medical journals.
Follow these steps to lose weight fast. Don’t rush to choose any diet plan that comes your way. Do some research on your own and choose the one that will surely work for you.
Hope this post proves helpful for you. If you have any questions regarding any weight loss diet plans and weight loss exercises, please feel free to write to us or post your comments. We will be happy to help you out with more tips and steps to lose weight fast.